Almond Buns

We’ve been looking for substitute bread recipes since we started keto, and have tried a few different ones with varying levels of success. We found this recipe for almond buns here on Caveman Keto’s site, where he has posted the results of the different faux bread recipes he has been trialling.

The recipe was really easy to make and tastes great. It even smells great when the buns are cooking in the oven. We’ve also found the buns really versatile…so far we’ve eaten them plain, with butter, with jam, with jam and whipped cream, with eggs benedict, and as the bread for toasted cheese sandwiches. And we still have lots of other things we want to try them with. Thanks Caveman Keto – we love them!

The recipe calls for a Muffin Top pan for cooking the buns in, and I was worried that they might not turn out well when I used pan for large size muffins instead (I couldn’t find a Muffin Top pan initially). When I used the large size muffin pan the buns came out smaller and thicker, which meant that they’re a bit small for burger buns or similar. However, the smaller size did mean that we could cut each one in half and get a smaller sandwich with less calories. Since finding a couple of muffin top pans we’ve been making 8 buns per batch and they’ve been coming out great – reasonably thin and a really good size for putting toppings on.

Ingredients:

75 g (2.6 oz or 3/4 cup) of almond meal/flour

2 large eggs

75 g (2.6 oz or 5 Tbsp) of unsalted butter

1 tsp of salt (leave this out if your butter is salted)

6 drops of liquid sweetener (I used EZ-Sweetz), optional

1.5 tsp of baking powder

Recipe:

Preheat the oven to 180 C (350F).

Combine the dry ingredients in a bowl.

Whisk in the eggs.

Melt the butter. Add it to the mixture and whisk.

Divide the mixture equally into 8 parts, and place into a greased Muffin Top pan or equivalent.

Bake for 12-17 minutes. The time varies by oven so watch them the first time.

Let them cool on a wire rack.

Nutritional Info:

Calories

Carbs

Fibre

Net Carbs

Fat

Protein

Almond meal*

461

3

0

3

41

20

Eggs

154

0

0

0

11

14

Butter

545

0

0

0

60

0

EZ-Sweetz

0

0

0

0

0

0

Baking powder

8

2

0

2

0

0

Total

1,168

5

0

5

112

34

Per serving (1/8)

146

1

0

1

14

4

* My almond meal packet does not list any dietary fibre and so I have not shown any in the summary here. However, per the original recipe here at Caveman Keto’s site there is a dietary fibre component.

Comments

I made these last night. They turned out well, kind of like cornbread in texture. I only had large muffin tins and so I made six that turned out like scones. They were definitely a great bread substitute! Thanks!

These are an OK bread substitute, but as a former bread-o-holic, it doesn’t completely do the trick. I wish there was a way to eliminate the eggy whang. I even substituted water for the egg whites. Oh, well. I will still use these for my own version of an egg McMuffin😊